Sie sind auf Seite 1von 109

The School

of

Greatness
OFFICIAL WORKBOOK

This workbook is designed to give you space to work and make the
kind of headway on yourself and your business that most people never
experience. I have provided tons of space for you to work in this book,
but it would be a good idea to get a notebook or journal (if you dont
already have one) to keep track of ongoing daily exercises and practices.
Ill refer to this as your mindfulness journal or wellness journal throughout

CHAPTER 1

Create a Vision

CHAPTER 1: Create a Vision

A clear vision can unleash extraordinary power. You can try to start truly
living your life and growing a business without a vision, but I promise you
that it will be 10 times harder than if you get specific and define exactly
what you want.
The truth is that we all have, or used to have, a dream for our life. A lot of
us, and I mean a LOT, have lost sight of that dream. For some, the dream
may have shifted or evolved from what it was when we were in grade
school, college, or 6 months ago. For others, the dream may have been
pushed aside to support a lifestyle or certain habits or a family.
Regardless, now is the time to reach back through your predetermined
notions of what you should be doing to support your lifestyle/habits/
family, and remember what you want.
There are plenty of things that you are capable of doing, but theres a
huge difference between what you can do and what you want to do.
Successful people and unsuccessful people do not vary greatly in their
abilities. They vary in their desires to reach their potential.
The goal here is to define what you want succinctly and specifically. It
can be hard to narrow down what you want into one or two sentences.
But keep the following things in mind while considering what your goals
are.

CHAPTER 1: Create a Vision

Be Specific

You are capable of accomplishing your greatest dream. It will be much


easier to accomplish that when you know exactly what your dream is.
Your vision should be practical, real, and sincere.

Let Your Vision Be Your Identity

This isnt just about clarifying what you want, its about defining what and
who you want to be.
No path to greatness has ever involved settling for less than what you
really want. Do not allow yourself to be defined by limitations set by
others - or even yourself.

CHAPTER 1: Create a Vision

EXERCISE #1

PG 17

Certificate of Achievement (CoA)

A powerful vision emerges when we couple our dreams with a set of clear
goals. This exercise is about getting total clarity on what you want, why
you want it, and by when.
Writing down your goal is a powerful thing. Putting a due date on
accomplishing it will change the way you work.
Putting your goal on paper isnt a new idea. Many leaders advise others
to do the same. But I want you to give yourself a due date, write it down,
frame it, and put it on a mirror, wall, or window where you will see it every
day.
Your goal can be financial, personal, health, or career oriented. The only
rule is that it must be attainable but difficult to achieve. It should make
you nervous to say it out loud to someone else. You want to make this
goal far enough out of reach that you have to make yourself truly work
for it.

CHAPTER 1: Create a Vision

CHAPTER 1: Create a Vision

EXERCISE #2

PG 17

Perfect Day Itinerary

This exercise is designed to help you design your life based upon what
you want every day to look like. Every day is unique, of course, but if you
can put on paper what a perfect day would look like for yourself, you can
start to navigate what youre doing in business and in life to make that
ideal a reality.

Part 1: The Macro

What do you want your day to look like in an overall sense? Getting an
idea for your perfect day in a broad sense will help you hone in on the
specificity of part 2 of this exercise.

How do I want every day to look?

How do I want to feel every single day?

What do I want to create daily?

CHAPTER 1: Create a Vision

Who do I want to spend time with?

To what places do I want to expose myself?

What passions do I want to be fulfilling?

Now take a few minutes to put all of that together into a description of
your perfect day. Take the things that truly resonate with you. If one of
those questions doesnt hold meaning for you, you dont have to include
it in your description. Remember, this is YOUR perfect day:

CHAPTER 1: Create a Vision

CHAPTER 1: Create a Vision

Part 2: The Micro

This is where you get specific. Write an itinerary for a typical day in your
life. Break it down by quarters of an hour if you have to. You can check
out one of my PDIs on PG 22

CHAPTER 1: Create a Vision

EXERCISE #3

PG 23

Personal Principles Declaration (PPD)

This exercise is to help you develop 5 statements that declare who you are
and what you stand for in your life- especially in the toughest moments.
This isnt a wish list; its not a few nice thoughts youd maybe/sort of like
to embody. This is searching deep within yourself to define the truths that
you believe are key to being great.
With these 5 statements you are declaring to yourself and the world what
exactly you stand for and live by, no matter what comes your way.

Heres a BONUS exercise that might help you narrow down your
5 principles:

Take a second to write down the 5 people you admire most in this world.
These can be people you know personally, athletes, scientists, or even
prominent figures in history. Note: a lot of us look up to our parents, but
steer clear of them for this exercise.

CHAPTER 1: Create a Vision

1.

2.

3.

4.

5.

CHAPTER 1: Create a Vision

Now pull up the stopwatch on your phone and take 30 seconds per person
to list adjectives or qualities about each of them that describe why you
admire them.

Some questions to explore:

Are there any recurring qualities or adjectives?

Is there a theme or ideal that sticks out?

Are there any qualities that you feel that you already encompass?

Are there any qualities that you feel that you already encompass?

Are there any qualities that you feel that you definitely do not possess,
but wish to?

What are adjectives or qualities you hope that people see in you?

CHAPTER 1: Create a Vision

Take this page to write out as many principles or ideals that you might
include in your PDP. Once youve written down EVERYTHING, narrow
everything down until you have 5 solid, simple, strong principles. Write
those principles on a notecard or print them off; keep them in your wallet.
Read over them often. And when things get rough (because they always
do) hold yourself to the principles youve defined for yourself.

CHAPTER 1: Create a Vision

EXERCISE #4

PG 24

Personal Statement Plan (PSP)

This 3 part worksheet is designed to bring together everything about your


vision to form a plan of action.

Part 1: Who Are You?


Your Name:

Todays Date:

Date 6 and/or 12 Months from Today:

CHAPTER 1: Create a Vision

Who am I?

What do I stand for?

What is my vision for myself, my family, and the world?

What are my 5 Principles?


1.

2.

3.

4.

CHAPTER 1: Create a Vision

Part 2: What Are Your Goals?

What are my top 3 goals that I want to achieve or maintain for the next 6 or
12 months for:
Family
1.

2.

3.

Relationships
1.

2.

3.

CHAPTER 1: Create a Vision

Business
1.

2.

3.

Money
1.

2.

3.

CHAPTER 1: Create a Vision

Health
1.

2.

3.

Recreation
1.

2.

3.

CHAPTER 1: Create a Vision

Spirituality/Inner Growth
1.

2.

3.

CHAPTER 1: Create a Vision

Use these next pages to write a step by step action plan for achieving each
of your goals. It sounds tedious and time consuming, but doing this will
help you prepare for the journey ahead. Make it so annoyingly detailed that
a stranger could achieve your goals if they read it and followed the steps.
Page 27 has a few examples if you feel stuck or unsure of how to proceed.

CHAPTER 1: Create a Vision

CHAPTER 1: Create a Vision

CHAPTER 1: Create a Vision

CHAPTER 1: Create a Vision

CHAPTER 1: Create a Vision

CHAPTER 1: Create a Vision

Part 3: Who I Need to Be to Accomplish My Goals

Who do you need to be in order to accomplish these goals by your due


date? This is a statement you can come back to when youre feeling lost or
unmotivated. You can find an example on page 27 of the Greatness Book.

Part 3: Who I Need to Be to Accomplish My Goals

Who do you need to be in order to accomplish these goals by your due


date? This is a statement you can come back to when youre feeling lost or
unmotivated. You can find an example on page 27 of the Greatness Book.

Thats it! This is a living document that you should revisit on your due date.
And then redo to plan for the next 6 or 12 months. This is an incredible tool
that I continue to use for every phase of my life.

CHAPTER 2

Turn Adversity
into Advantage
PG 31

We all face adversity. Most of the people you know have had to overcome
obstacles, whether internal or external. Thats not brand new information.
The question is did you (or they) turn that obstacle into an advantage?
Did you flip your adversity from being something that stood in your way
to something that you overcame and grew from?
When you feel uncomfortable in a challenging situation, when working
on a new skill or after an injury, do you quit or do you work through it?
Do you turn your adversity into fuel to propel you forward or do you let it
overcome you?
I hope its the former. I hope that you recognize that its all about
perspective. Your mindset is just as big, if not bigger, than any challenge
you might face. If you can examine your adversity and figure out how to
use it to become a better version of yourself, you will be unstoppable.
It takes commitment to overcome that which knocks us down. But if
you can stand by your principles and declarations from the Chapter 1
exercises, I have no doubt that you will succeed.
The next few exercises are all about embracing your adversities. Take a
deep breath and get ready to identify the opportunity within each of your
adversities.
These exercises are meant to be practiced regularly; you can do them
once a month, every 3 months, or every 6 months. The more frequently
you check in with yourself, the more you will have control over your
perspective and awareness of what your adversities are presenting you
with.

CHAPTER 2: Turn Adversity into Advantage

EXERCISE

PG 55

Embrace the Adversity


Step 1: Be Aware of the Adversity
There are 2 types of adversity:

1. Minor, daily adversities that come up from time to time: Fighting in your
relationship, not getting the raise you want at work, getting a parking
ticket, receiving a poor grade on homework, exhaustion, stress, feeling
unsafe in your environment, etc...
2. Major, singular adversities that are rare: A death in the family, car
accident, injury, illness, breakup, job loss, bankruptcy, etc
Take a few minutes and make a list of what minor and/or major obstacles
or difficulties you are experiencing:

Minor Adversities

Major Adversities

CHAPTER 2: Turn Adversity into Advantage

Step 2: Write It Down or Share It

PG 55

Now that you have identified what youre struggling with, take some time
to write out how each of those struggles is making you feel. Keeping these
feelings inside can be toxic and do a lot of damage. This also allows you
to have a written record of what youre feeling over time so you can look
for patterns and see areas of growth.

Examples:

Im angry because I had an argument with my girlfriend/boyfriend.


Im upset that I lost my job.
Im still shaken from my car accident.

CHAPTER 2: Turn Adversity into Advantage

Now read over your list and as you pass each statement, try to let go
of the power it has over you. That could mean reading each statement
to yourself and mentally saying that you are letting go of that obstacle
as something thats standing in your way; it could also mean reading
each statement and mentally or audibly giving an countering statement,
for example: Im upset that I lost my job > This is an opportunity for
something bigger and better.

Extra Option:

If you feel comfortable verbally sharing with someone, you can find a
dedicated adversity friend (a friend or sibling or even an accountability
partner) to go to anytime you feel frustrated by failure or adversity. Make
an agreement with this friend that is reciprocal; youll listen to each
other without judgment and as a sounding board.

CHAPTER 2: Turn Adversity into Advantage

Step 3: Acknowledge Yourself

PG 58

Now that youve begun to release the stress of your adversities, replace
that negativity with positivity by acknowledging yourself for all that you
have done in the last day/week/month/year.
Take this page to write down your accomplishments, major or minor.

Examples:

I have been on time at work consistently for the last week.


I have been consistently going to the gym/working out/eating clean.
I finished the books on my reading list.
I reconciled with my sister/father/best friend after a disagreement/falling
out.
I have made progress with my therapist on ________.
I made the jump to starting my own business.

CHAPTER 2: Turn Adversity into Advantage

Step 4: Express Your Gratitude

PG 59

Its easy to focus on the negative things. You are probably the kind of
person who is always looking for ways to improve yourself and your life,
but that might mean that you spend a little too much time focusing on
WHAT you need to improve i.e. negative aspects of your life.
Take a few minutes to call your significant other, a friend, or a family
member and tell them 3 things you are grateful for in this moment. Then
ask them to tell you 3 things they are grateful for. Sharing your gratitude
with others benefits both parties. Saying it aloud helps you recognize and
own that gratitude, and positivity is contagious

CHAPTER 2: Turn Adversity into Advantage

Step 5: Reconnect to Your Vision and Take Action

PG 78

Without a doubt, there will be many times that you will lose sight of
your vision. Life is just designed to go that way. That is when you get to
remind yourself what your vision is by looking at your COA and Personal
Statement Plan. Read them both out loud to yourself so you make sure to
let the statements sink in.
Then identify the next step you can take to move towards those goals. If
this seems overwhelming, break it down into baby steps. For example,
your COA could say you are going to bring on a new client who is paying
you 2X your current rate in the next 6 months. The first baby step to
moving towards that could be to make lunch plans with a friend who you
know is well connected to the kinds of clients you want to work with. Just
lunch! That is enough to get the momentum moving towards your vision

CHAPTER 2: Create a Vision

PG 31

CHAPTER 3

Cultivate a
Champions Mindset
PG 79

CHAPTER 2: Create a Vision

The champions mindset is all about focus, flow, belief, and emotional
intelligence. It is the complete dedication to your vision of future
achievement. Its a unique headspace that allows you to focus all your
energy on putting yourself in the best position for success physically,
mentally, and emotionally.
When I say unique headspace, I mean that you set your own vision for
greatness that defines your mindset and drives your effort. I also mean
that this mindset is different than any other mindset you will experience
in your life.
Having the right mindset means having the belief that you can and will
accomplish what you set out to do. The following exercises will help you
set yourself up for success using the power of the mind.

CHAPTER 3: Cultivate a Champions Mindset

EXERCISE #1

PG 78

Visualization

In order for visualization to work, you need to have a clear vision of what
you want to happen. Take a few minutes to write out some upcoming
scenarios that you foresee yourself dealing with: immediate and finite, in
the future (near or far), and hypothetical.g:

Now take a few minutes per scenario to envision what youd like to see
happen in real life. This will help you with a jumping off point for when
those events are coming up in real time. For example, if you are going to
do a webinar next week, visualizing its success today will help prepare
you for visualizing success the night or morning before the webinar.
Integrate visualization into your life for anything and everything you can
think of: personal interactions, professional endeavors, sporting events,
speaking events, dating - literally anything. Visualizing your success in
any situation will help you in the long run.

CHAPTER 3: Cultivate a Champions Mindset

EXERCISE #2

Meditation and Breathing

We are all surrounded by stressors constantly. With every responsibility


and obligation comes a little bit more stress. And Im sure you have plenty
of responsibilities and obligations - at least you do if youre anything like
me.
The best thing someone with a lot of stress can do is incorporate meditation
and breathing practices into their everyday life. Keeping track of progress
in your mindfulness journal isnt a bad idea either!

Part 1: Meditation

Check out our resources page for more information on guided meditations
and/or download one of the many meditation apps that are available.
Headspace is one our team uses, and its free!
Start to incorporate meditation into your morning and/or evening routine.
Meditation is about becoming aware of the way our thoughts and emotions
affect us and then understanding how to maneuver when things get too
hectic in our minds. The ability to guide yourself out of a mind-boggling
situation will save you time and stress.

CHAPTER 3: Cultivate a Champions Mindset

Part 2: Breathing

First of all, we all need to remember to stop and take a deep breath every
once in a while. You probably hear that a lot, especially in reference to
experiencing heightened emotion. However, its a really good idea to start
reminding yourself to check in with your breath periodically throughout
the day. Taking a second to check in with your breathing (Am I breathing
deeply or more shallowly? Am I breathing quickly? Am I holding my breath
a lot?) can help relieve stress throughout the day.

If youre feeling especially stressed out, unfocused, or anxious try


this:
The 15-Second Centering Breath
1.

Take one long inhale over 5 counts

2.

Hold the breath in for 2 counts

3.

Exhale for 8 counts

This will reboot your breathing and help you feel more grounded. If you
start to get anxious at any point, just try taking a few deep breaths. After
3 or 4 good, deep breaths, count how long your inhale lasts. Then try to
make your exhale the same length. This is called 1:1 ratio breathing. You
can start here and work your way up to the 15-Second Breath technique.

2: Cultivate a Champions Mindset


CHAPTER 3:

EXERCISE #3

PG 84

Mindfulness

If you dont have a daily gratitude practice, it will definitely be beneficial


for you to start one. Keep track of your gratitude in your mindfulness
journal and include the following elements:

Gratitude:

Every morning or every evening write down 5 things that you are grateful
for. Take the time to jot down all the things you are proud of and excited
about. Acknowledge yourself for the amazing things youve done.

Next Steps:

Next, write down what you are committed to doing to continue to move
forward.

Reactions:

Then, write down all the things that you had a negative or unproductive
reaction to. Identify what you were lacking in those moments (patience,
love, courage, confidence, etc) so that you can remind yourself of
that the next time you have the same negative feelings as a reaction to
something happening in your day. Write down what you will do in those
moments moving forward.

If you dont already have a journal, use the following page to make your
first entry with all of the above elements included.

CHAPTER 3: Cultivate a Champions Mindset

CHAPTER 3: Cultivate a Champions Mindset

CHAPTER 3: Cultivate a Champions Mindset

EXERCISE #4

PG 85

Emotional Intelligence

Its incredibly important for us to understand our emotions because self


awareness is key in building success.

Step 1:

Write down your 5 strengths and 5 weaknesses below - examples on


PG 85

Strengths

Weaknesses

2.

2.

3.

3.

4.

4.

5.

5.

1.

1.

CHAPTER 3: Cultivate a Champions Mindset

Step 1:

Contact 3 people that you can trust to be brutally honest with you. Ask
them what they think your 5 strengths and 5 weaknesses are and why. Put
the answers here.

Name:
Strenghts (and why)

Relationship:

1.

1.

2.

2.

3.

3.

4.

4.

5.

5.

CHAPTER 3: Cultivate a Champions Mindset

Name:
Weaknesses (and why)

Relationship:

1.

1.

2.

2.

3.

3.

4.

4.

5.

5.

CHAPTER 3: Cultivate a Champions Mindset

Name:
Weaknesses (and why)

Relationship:

1.

1.

2.

2.

3.

3.

4.

4.

5.

5.

CHAPTER 3: Cultivate a Champions Mindset

Name:
Weaknesses (and why)

Relationship:

1.

1.

2.

2.

3.

3.

4.

4.

5.

5.

CHAPTER 3: Cultivate a Champions Mindset

Do their lists match yours? Do you need to reinforce any of your strengths?
How can you improve your weaknesses? Jot down ideas and discoveries
below:

CHAPTER 3: Cultivate a Champions Mindset

Bonus:

Call someone from your past with whom you once had a strong bond but
are no longer in contact (a former partner in an intimate relationship, a
former close friend, or maybe a family member you had a falling out with)
and ask them the same questions. Use the following page to write down
what they say and your response(s).

Name:
Weaknesses (and why)

Relationship:

1.

1.

2.

2.

3.

3.

4.

4.

5.

5.

CHAPTER 3: Cultivate a Champions Mindset

Name:
Strenghts (and why)

Relationship:

1.

1.

2.

2.

3.

3.

4.

4.

5.

5.

CHAPTER 4

Develop Hustle
PG 91

Hustle is all about the act of getting what you want. Now that you have
set your sights on your end goal, its time to do anything and everything
it takes to get there.
You have all the pieces in place! Look at everything youve done so far:

Clarified your vision and how to get it

Defined who you are and what you stand for

Identified your adversities and have begun to work through them

and use them for growth


Set your mindset for SUCCESS

Determined your strengths and weaknesses and how to expand/

improve on them
And we arent even halfway through the book yet.
I hope you feel great about the work that youre doing. This kind of clarity
is not easy to do, and you are knocking it out of the park.
The next exercises are all about falling in love with the art and pain of
HUSTLING. You need both vision and action to realize your dreams and
goals. The real work starts now.
Its easy to live in fear, even if you dont know it. We are all afraid of
something and when it comes to being successful most people fear 3
things specifically: the fear of looking bad, the fear of failure, and the fear
of their own success.
Hustle isnt about overcoming those fears; its about working your ass off
despite them. You have greatness in you. Use these exercises to let it out.

CHAPTER 4: Develop Hustle

EXERCISE #1

PG 111

What-If Scenarios

This exercise is for calming the fears and anxieties that come from thinking
about everything that could happen if you try and fail.
Think about your vision and goals. Imagine the hustle required to make
them a reality.
Now consider all of the possible outcomes and fears that come up when
you think about hustling for your goals. Youll know when you hit an actual
fear because it will hit you in the gut.
On the next few pages write down each fear as a what-if statement, and
then write down what could happen if that fear came true.

Example:

What if I get fired?


and my wife leaves me?
and we lose the house?
and we have to live in the car?
and my friends stop talking to me?
and I cant find another job?
While youre exploring these outcomes, allow yourself to actually feel the
fear and anxiety - dont push it down. Half of this exercise is feeling that
fear now and understanding that it is just a feeling.

Then take a breath and write a positive redirect for each of those
what-ifs.

CHAPTER 4: Develop Hustle

Example:

What if I get fired?


and I find a better job in a few months?
and I can use the severance to take a well-needed family vacation?
and I can spend a month reconnecting with my kids?
This is about turning what-if into a what could, which is a much more
positive way to explore possibilities.
Your vision wont come to life without some risk. Mistakes will happen.
Fear is a necessary component of success. Feeling fear means that you
care about the outcome.

Dont let your fear control you. Use your fear as fuel for forward
momentum.

CHAPTER 4: Develop Hustle

CHAPTER 4: Develop Hustle

EXERCISE #2

PG 113

Working the Hustle Muscle

Entrepreneurship is living a few years of your life like most people wont,
so that you can spend the rest of your life like most people cant.
Working your hustle muscle is all about setting yourself up for success now
so that you can live exactly as you want to. Its about building momentum
and creating leverage.

Its also about taking action - consistent, massive, smart action.


There are 4 areas you can and should be hustling in:
1. Body
2. Mind
3. Relationships
4. Skills
This exercise has 4 parts, so get ready for a step into the world of hustle by
way of self-improvement. Use the pages provided here to start tracking
your hustle, then use your mindfulness journal to track daily progress.

CHAPTER 4: Develop Hustle

Part 1: Your Body

PG 114

We should do one thing every day that makes our bodies healthier and
stronger. Pushing yourself physically means pushing yourself mentally,
and strength of both body and mind is so incredibly important. Feeling
good means doing good. Step out of your bodys comfort zone. It will do
you a world of good.
Take a few minutes to write down some physical practices and/or exercises
that youve considered doing but never actually taken action on. This
could be crossfit, yoga, a specific workout or fitness class or even an
exercise that you wish you could do but cant yet.

CHAPTER 4: Develop Hustle

Part 2: Mind-Set

PG 114

We should be doing things every day to improve our mind. Something that
forces us to exert focus and energy via thought. Make a list of things that
you know require you to truly focus on the task at hand. These could be
things like reading a book, listening to podcasts, attending workshops,
working with a coach or mentor, enforcing your own curiosity, exploring
ways you can learn from unusual or ordinary circumstances, meditation,
or studying other philosophical ideals.
This list should include things that you can and should shut out everything
else to work on. It could take 5 minutes or an hour, doesnt matter.
Once you have your list, consider what you have going on and practice
1-2 of these things daily. Keep track of progress and reactions in your
mindfulness journal.

CHAPTER 4: Develop Hustle

Part 3: Relationships

PG 115

It is incredibly important to form relationships with people in your industry,


and people not in your industry, in order to increase your knowledge
and visibility in the entrepreneurial community. Forcing yourself to meet
with people and create new bonds will help you exponentially in every
capacity imaginable - networking, influencing, learning, compassion,
stress management, you name it.
Use the space provided to consider which of the practices on pages 115 &
116 that you can adopt today and implement as soon as possible to expand
your network of relationships. Think about your schedule, your budget,
your priorities, and your commitments and if it seems overwhelming,
figure out which one of these practices you can start doing. Eventually
youll find that you want to add more and more.

CHAPTER 4: Develop Hustle

Part 4: Skills

PG 116

Its easy to get so focused on one skill that you forget how important and
fulfilling it is to expand your skillset.
Take this page to write out a list of 10 skills youd like to learn and master.
Once youre finished, pick the one skill that excites you the most and
create a plan to become a master at it.
This can mean finding lessons or classes, reading and research, or
watching videos online and beginning to practice immediately. Work
diligently on this new skill and keep track of progress in your mindfulness
journal. Once you feel youve mastered this skill, start on the next one
that excites you. Continue to add to this list as you master more and more
skills.

CHAPTER 5

Master Your Body


PG 121

As I said in Chapter 4 and its exercises, working on your body is incredibly


important for everyone. I dont mean that you need to be an athlete or
anywhere close to that, but if youre working through my book that means
you seek greatness, which means youre probably someone who seeks
freedom, happiness, and fulfillment. Having a healthy body is key in all of
those things.
The following exercises are meant to help you evaluate your body by your
own standards and to figure out how to improve or sustain in a way that
works for you.
Using your mindfulness journal or keeping/starting a health and wellness
journal will make it easier to hold yourself accountable and on track.
Mastering your body is a fundamental, foundational part of your journey
toward greatness. And mastering your body means looking at all
elements of your health: physical, nutritional, mental, and emotional.
Use the following pages to write down where you are today.

CHAPTER 5: Master Your Body

Physical

Nutritional

CHAPTER 5: Master Your Body

Mental

Emotional

CHAPTER 5: Master Your Body

EXERCISE #1

Take a Picture of Your Body...Naked!

PG 136

For real. Im not asking you to send it to anyone or print it out. Im asking
you to look at your body, truly look at it, take a photo, and accept and
love your body because its yours.
Take this page to write down how you feel about your body:

in a general sense

things you like

things you want to improve on

any frustrations you have (about your body or about pressure you

might feel to look a certain way and how to move forward with/away from
that pressure)

CHAPTER 5: Master Your Body

EXERCISE #2

Develop a Plan

PG 121

No matter where you are on your fitness journey, every step can be one
in the right direction. Your body shouldnt hold you back, it should move
you forward!
I broke this down into 3 parts for the workbook. Use these pages to
brainstorm and develop your plan, then use your mindfulness or wellness
journal to keep track of your progress.

Part 1: Schedule Time

Consider your schedule and designate time in your schedule for working
on your body. Figure out which 5 days per week you can find at least half
an hour to commit to doing something physical.
Write down what you can commit to below, then put it in your calendar.

CHAPTER 5: Master Your Body

Part 2: Get Active

Decide what you will do with your designated body mastery time. It
doesnt have to be body crushing every time! It can be a brisk walk, a yoga
practice, a pickup basketball game. Write down some fitness exercises
that youd like to do in the next few weeks below, then plug them into
your schedule.

CHAPTER 5: Master Your Body

Part 3: Accountability

It can be hard to hold yourself accountable for anything and that includes
fitness. Find an accountability partner for support. It can be a friend,
spouse, trainer, or even pet!
Its easier to stay committed when you have someone to hold you to
your word. This doesnt mean you have to work out with this person.
You can, if it works for both of you, but you can also agree to check in
with each other every day with your workout, what you did, how it went,
etc
Find someone right now that you feel comfortable being honest with
and holding them accountable and that you know will do the same for
you. Call or text them right now and get committed. Figure out how
frequently youll both commit to your physical exercises and how youll
check in if youre not working out together.
Who is it? What is the commitment?

CHAPTER 5: Master Your Body

EXERCISE #3

PG 140

Find Out whats MISSING

This exercise was developed by Aubrey Marcus exclusively for you. The
acronym MISSING is for Mineralization, Inflammation, Stress, Sleep,
Inhalation, Nutrient Density, Gut Health.
Use your mindfulness or health and wellness journal to track the following
information:

CHAPTER 5: Master Your Body

MINERALIZATION

What is your general diet? Right down your staples here:

Where do you get your foods?

Are your foods predominantly or exclusively organic and locally grown?


Yes or No?

Is your beef grass fed? Yes or No?

Do you trace your foods back to their source? Yes or No

CHAPTER 5: Master Your Body

INFLAMMATION

Where do you notice pain, stiffness, or inflammation in your body after a


meal or workout?

What exercises or foods do you notice trigger this?

CHAPTER 5: Master Your Body

STRESS

What are stressors in your life right now?

How do you manage your stress? Are there any specific exercises you
do?

Are these methods working? Explain.

What are other methods you could try?

CHAPTER 5: Master Your Body

SLEEP

How many hours of sleep did you get last night?

How did you feel when you woke up this morning?

How many hours of sleep do you get per night on average?

What time should you get up in order to have enough time for your morning
routine and to get started on your day without rushing?

What time should you go to sleep the night before in order to get enough
sleep to support your daily activities?

CHAPTER 5: Master Your Body

Do you have an evening routine? If so, what time do you need to start
getting ready to go to bed? Its important to give your body time to wind
down before trying to fall asleep.

Start tracking your sleep and how you feel after each nights rest in your
mindfulness or wellness journal.

CHAPTER 5: Master Your Body

INHALATION

Do you have meditation and/or breathing practices that you do daily to


keep yourself aware of your body and how youre feeling? If not, now is
the time to schedule in time every day to check in with your body and
breathing. I do this every morning when I wake up. It sets me up with a
positive mindset and an awareness of what is going on inside that day.

Breathing exercises:

Take 5 deep belly breaths. Inhale through the nose and let the breath

drop in all the way down your core until your belly physically expands.
Exhale through the nose slowly.

Practice 1:1 breathing. Take one normal breath cycle. Take a 4 count

inhale. Take a 4 count exhale. Repeat this for 1 minute.(If you feel you
can comfortably extend your inhales and exhales, do so! But make sure
inhale and exhale are the same length)

CHAPTER 5: Master Your Body

NUTRIENT DENSITY

If youre someone who counts calories, why not try considering where the
calories are coming from instead of just an overall count at the end of the
day?
Think about what youve eaten today, or what you ate yesterday and
answer the following questions:
How much sugar did I ingest? And what kind? Was it sugar from fruit,
from bread, from ice cream?

How much protein?

How many green vegetables?

How many healthy fats?

CHAPTER 5: Master Your Body

What did I eat that wasnt nutrient dense?

How much water did I drink?

How does my body feel as a result of what I consumed?

CHAPTER 5: Master Your Body

GUT HEALTH

Your gut health is directly related to inflammation; if you can get assist your
digestion by eating properly it could help decrease your inflammation.
Many recent studies have uncovered how essential gut health is to the
overall health of the body. By checking in with your gut, you can solve a
lot of health issues.
Some simple questions that you might not consider are:
Do I eat less than 3 hours before I go to bed?

Do I experience discomfort after every meal?

Do I feel tired after I eat?

CHAPTER 6

Practice Positive
Habits
PG 149

Aristotle once said, We are what we repeatedly do.


Allowing yourself to have negative thoughts towards yourself and others
or continue negative habits will breed negativity in your life.
Do you spend time beating yourself up over small things, being overly
judgmental of others, eating poorly, not cleaning up after yourself, or
staying up too late? These are examples of negative habits. It may seem
obvious, but youd be surprised at the number of people who allow
themselves to do these things without realizing the negative impact
theyre inflicting.
Beginning to shift those negative things, even in small ways and one at a
time, will help you move forward in a positive way more than you realize.
Positive habits cultivate strength and a deeper sense of belief in yourself,
your vision, and your spirituality. If you can start to incorporate positivity in
your life in every way, you will attract positive outcomes and opportunities.
Guess what happens when practice doing great things? You become
great.
The following exercises are designed to help you start to incorporate
positivity into your life in everyday ways.

CHAPTER 6: Practice Positive Habits

EXERCISE #1

PG 169

Attitude of Gratitude

Consider all of the things that you have to be grateful for today. Anything
from a picture you took on your phone to the last paycheck that hit your
bank account.
If you concentrate on what you dont have youll never have enough. So
focus on what you do have.
For the next 2 weeks, like in Chapter 2, commit to telling whomever youre
with at the end of the day the 3 things youre most grateful for. Record
them in your gratitude journal.
And for right now, go through your day and write down everything that you
overlooked that you should be grateful for from the moment you woke up.
It could be buying a cup of coffee on your way to work, knowing that you
didnt have to get up at any certain time, etc. But go moment by moment
and consider all of the things that you may have taken for granted and
write them below:

CHAPTER 6: Practice Positive Habits

EXERCISE #2

PG 171

Write Your Habits Manifesto

Merriam-Webster defines a manifesto as a written statement that


describes the policies, goals, and opinions of a person or group.
Now is your chance to write out your personal statement declaring your
goals and opinions to live by.
Look over Gretchen Rubins Habits Manifesto on

PG 171

and consider

how they are applicable to your life.


Take time to jot down the statements that speak to you in a powerful
way and ALSO create your own manifesto to start living by. If you dont
embody as many as youd like, pick 2 or 3 to integrate into your life today.
Once you feel that they are solidly part of who you are, add another, and
so on, until youve embodied the entire list. What might that be like? Keep
a record of progress in your mindfulness journal.

CHAPTER 6: Practice Positive Habits

Gretchens statements that speak to you:

Your Habits Manifesto

CHAPTER 6: Practice Positive Habits

EXERCISE #3

28 Day Morning Routine Challenge

Take the next 28 days to start to purposefully alter the way you operate in
your day-to-day life. I do the same routine every morning.
This exercise will help you become more conscious of the habits you
have (good and bad), weed out whats not serving you, and create more
consistency in your life by beginning every day in the same way. Routine
is good for the body and consistency is good for the mind.

CHAPTER 6: Practice Positive Habits

Part 1: Identify Your Habits

Tomorrow pay close attention to everything you do throughout the day.


Create a list of bad habits and a list of good habits you find yourself
doing, and write them here:

My Good Habits

My Bad Habits

1.

1.

2.

2.

3.

3.

4.

4.

5.

5.

CHAPTER 6: Practice Positive Habits

Part 2: Create Your Ideal Morning Routine


Look at the list of items on

PG 173

and pick 1-3 things that you will

commit to doing every morning before you do anything else (including


checking your phone or getting on your computer).
Write down your choices here:

CHAPTER 6: Practice Positive Habits

Monitor how doing those things affects your day and write it down in
your mindfulness journal. After 28 days you can drop the routine if it
doesnt serve you (Id be surprised if thats the case) or choose to add
on a few more things.
If you arent ready to take on an entire routine in the morning every day,
create a list of bad habits you find yourself doing throughout the day
and consciously make an effort for 28 days to 1) notice when you are
starting to do them and 2) actively choose not to do them. Keep track
in your mindfulness journal of your successes and when you think you
can do better!

CHAPTER 7

Build A Winning
Team
PG 177

CHAPTER 7: Build A Winning Team

EXERCISE #1

PG 193

Take Inventory of Your Relationships

Its not always easy to find quality people to be on your team. You might
go through some disappointing relationships before you find the right
people, but dont compromise. Start this exercise by making 2 lists of the
top 10 people:

CHAPTER 7: Build A Winning Team

People I Look Up To Most


1.

People I Spend the Most Time With


1.

2.

2.

3.

3.

4.

4.

5.

5.

6.

6.

7.

7.

8.

8.

9.

9.

10.

10.

CHAPTER 7:
6: Build
Practice
A Winning
PositiveTeam
Habits

If these lists are vastly different, its time to fix that. Reach out to your
role models and mentors and involve them in your journey. Scale back
the time you spend with people who are not helping you on your path to
greatness.
To find out if someone is serving you in your life or holding you back, ask
yourself these 4 questions:
1. Do I feel energized or stressed when Im around or think about this
person?

2. Does this person inspire me or have a negative mindset around me?

3. Does this person pursue greatness in their life? Or is this person often
a victim of circumstance?

4. Does this person get excited about my success and want to see me
succeed? Or does this person complain about his/her life when I achieve
my dreams?

CHAPTER 7: Build A Winning Team

If your answers left you on the positive side, then it sounds like this person
is still a great team member in your life! If they are on the energy-draining
side, you may want to have a clearing conversation with them and let
them know how you feel about your relationship. For more examples of
clearing conversations, see PG 193 of The School of Greatness.

CHAPTER 7:
6: Build
Practice
A Winning
PositiveTeam
Habits

EXERCISE #2

PG 195

Join or Create a Mastermind

Its not always easy to find quality people to be on your team. You might
go through some disappointing relationships before you find the right
people, but dont compromise. Start this exercise by making 2 lists of the
top 10 people:
A mastermind is a group of influential individuals who support you to take
your business and/or life to the next level. With the collective mind of the
group, you find support, information, and resources to serve you on your
path. For more on what masterminds are and are not, refer to
Think of your mastermind as your basketball dream team. This is a group
of different yet equally talented peers who are there to support your
success. Members of your own mastermind group should have these
qualities:

A strong commitment to the group

Similar success and experience

An agreement of the mastermind attitude (see page

An agreement on written guidelines created by and for the group

The ability to give and take equally when it comes to advice, support,

or resources

CHAPTER 7: Build A Winning Team

Begin this exercise by writing down 15 names of people who would be


great fits to your mastermind. You can narrow this down to as little as 4
names, but first, just brainstorm.
1.

9.

2.

10.

3.

11.

4.

12.

5.

13.

6.

14.

7.

15.

8.

CHAPTER 7: Build A Winning Team

Write down your purpose for creating a mastermind and what you think
each member can benefit from joining (in short, why youve selected
them):

CHAPTER 7: Build A Winning Team

Decide how frequently your ideal mastermind would meet and for how
long- this is flexible once you know how many people youre working
with. I suggest letting each member have the floor during your time
together for a certain amount of time; I suggest between 10-15 minutes.
This gives each person a chance to cover topics like:

What Im struggling with

What Im asking for support with

Whats going well

What Id like to improve on

What my big goals are

What actions Im committed to taking by our next meeting

Feedback from the group

Its up to you how to structure the mastermind, if you want people to


interact during these periods, or wait until the end to give feedback.

CHAPTER 7: Build A Winning Team

Take some time to write out what your ideal mastermind meeting
would entail:

CHAPTER 7: Build A Winning Team

Now, reach out to the people on your final list and tell them that youre
interested in creating a mastermind. Explain your purpose and why you
think they would be a fit. Make sure to share with them the commitment
level and expectations, but also let them know that you are flexible and
open to feedback (after all, thats what a mastermind is about!).
Once you have a group started, you can decide the following together:

How youre going to connect (Skype, in person, on the phone, etc)

How often you will connect (weekly, monthly, quarterly)

How long you will connect (1 hour? 1 full weekend?)

CHAPTER 7: Build A Winning Team


EXERCISE #3

PG 200

The Three Lists to Freedom

I learned this exercise from my friend and Virtual CEO, Chris Ducker. Chris
is the author of Virtual Freedom, and teaches people how to work with a
virtual staff in order to have more time for themselves, while at the same
time being more productive.
Right now, youre going to make 3 lists:

Things I Dont Like Doing

Things I Cant Do

Things I Shouldnt Do

I recommend limiting the number of things to 5. I say this so you are only
writing the top priorities and a manageable amount of items that youll
actually take action on.
Below is a little more detail about what to think about when creating your
lists:

Things I Dont Like Doing:

These are typically things you procrastinate on, things you avoid, or things
that always seem to be left at the end of the day still on your to-do list

Things I Cant Do:

These are things you lack experience or expertise on, that would cost more
money to do yourself than hiring a professional to do. Im not suggesting
you wouldnt be able to learn some of these things on your list if you tried.
Most things on this list are better left to a professional.

CHAPTER 7: Build A Winning Team

Here we go:

Things I Dont Like Doing

Things I Cant Do

Things I Shouldnt Do

1.

1.

1.

2.

2.

2.

3.

3.

3.

4.

4.

4.

5.

5.

5.

CHAPTER 7: Build A Winning Team

Now that you have identified your lists, take some action. I would start
by making a plan to take 2-3 top priorities off your plate so you dont get
overwhelmed.
Which 2-3 priorities will make the most positive impact if you remove
them from your workload?

Creating more efficient processes like hiring an assistant and outsourcing


these tasks, will probably include additional research, time, and effort on
your part. But trust me, in the long run, it will pay off.

There are 3 options for action steps you can take:


1. Stop doing that thing entirely.
If its not serving you anymore maybe its time to stop doing it altogether.
2. Outsource it to someone else.
If you have the funds, maybe it IS time to consider outsourcing some of
your work.
3. Create a more efficient process for yourself.
Sometimes this means creating a certain calendar reminder, getting more
organized with your schedule, getting a more efficient process in place,

CHAPTER 7: Build A Winning Team


EXERCISE #4

Personality Matrix

This exercise, in addition to going through the book PG 204 be sure to


listen to Episode 80 The School of Greatness Podcast, is to help you
identify your Dominant Personality Type.
This will help you learn more about your personality style, and how to
understand others. But learning about these different styles isjust the
first step.
Write Your Dominant Personality Type Here:

Here are a few other ways you can apply the benefits of learning different
styles of the Personality Matrix:

Understand your own strengths and weaknesses and other personality

types. For example, I understand that Im a Promoter, so I purposefully


hire a team of people who are Supporters and Analyzers to complete
my business. I understand that Im weak in those two categories, so by
hiring Analyzers and Supporters, I can continue to utilize my strengths as
a promoter and get support from others with complementary skill sets.

Adapt your personality type depending on the situation. For example,

if Im at an event that requires me to tap into one of the other categories


that Im not dominant in, Im able to pull from those strengths, even if its
not my favorite thing to do.

CHAPTER 8

Live a Life of
Service
PG 209

To give is to receive. There is nothing that changes lives quite like the gift
of service. We are all fortunate in a lot of ways, and there is no better way
to share that fortune than sharing ourselves - our gifts, work, or talents with those that need it.
This chapter is all about finding ways to give back.
This doesnt mean working in a soup kitchen or giving advice to everyone
who asks for it. It just means finding something you love and enjoy and
choosing to share that in any way you can. It will make you happier and
more fulfilled and it will do the same for others.
You can be of service by following your passion. You just have to figure
out how.
Is there something that you enjoy that people often struggle with? If youre
a musician, is there somewhere that you can play your music for people
who might enjoy it, free of charge? If youre an athlete, is there a school
or a camp that you can donate some coaching time to help kids or teens
that need some guidance?
The possibilities are literally endless. You just have to find what and where.
The follow exercises will help you find something to serve others with
that you can not only get behind, but that you can enjoy.

CHAPTER 8: Live a Life of Service


EXERCISE #1

PG 224

Choose Your Avenue of Service

Get involved in giving back, whether its through your time, talent or
treasures (dollars).

Step 1: Today

Write down something simple you can do today to give back to your
community, family, friends, or a stranger. It can be a random act of
kindness- holding open a door, buying someone flowers, complimenting
someone you dont know, etc.
Decide right now if theres someone in your life that needs a pick me up
or if youre going to keep your eyes open for an opportunity to help a
stranger.
What are you going to do today?
Start to look for opportunities daily that you can serve others. Youll find
that you are living a life of service without overextending yourself. Keep a
record of your service in your mindfulness journal.

CHAPTER 8: Live a Life of Service

Step 2: Decide Your Avenue

Do random acts of kindness feel like enough to you? If so, thats great.
Keep doing what youre doing.
If you feel like you still have more to give, choose one of the ideas on
PG 225

to look into.

Choose the one that speaks to you and then look up organizations in your
area that you can get involved with. Write those organizations below:

How can you best serve them through your time, talent, or treasure? Use
PG 226

for examples and help.

CHAPTER 8: Live a Life of Service

EXERCISE #2

PG 227

Do Your First Act


Set a date and GO.

If youre working with an organization youll need to commit to a time or


service with that organization. If you havent done that, go do it now!
Organization:

Date:

What Im doing:

Once youve worked with the organization, group, or individual for the
first time, write down your experience below. How did you feel going into
your act of service? How did you feel during? How did you feel after? Do
you want to go back? If not, revisit Exercise #1, Step 2 and try again.